Health & Fitness
How to Calculate Your TDEE (Daily Calories), With Worked Examples
TDEE = BMR × activity factor. A 32-year-old man, 72 kg and 172 cm, who exercises lightly burns about 2,255 kcal a day. Formula, multipliers, safe deficits.
9 min read
Health & Fitness
Calorie, BMI, macro and fitness calculators explained.
Health & Fitness
How to Calculate Macros: Protein, Carbs and Fat for Your Goal
Set protein in grams per kg first, then fat, then fill the rest with carbs. A worked example, ICMR protein guidance and protein in common Indian foods.
8 min read
Health & Fitness
How to Measure Body Fat Percentage at Home (US Navy Method)
Measure neck, waist (and hips for women) plus height; the US Navy formula turns them into body fat %. How to measure, a worked example, ranges and accuracy.
7 min read
Health & Fitness
Best Time to Sleep and Wake Up: Sleep Cycles Explained
Adults need 7+ hours. To wake between cycles, count back 90-minute cycles plus 15 minutes: for a 6:30 am alarm, go to bed at 10:45 pm. Tables and limits.
7 min read
Health & Fitness
BMI for Indians: Why the Standard Chart Can Mislead You
Indian expert guidelines put overweight at BMI 23 and obesity at 25, not 25 and 30. Read your BMI against Asian cut-offs, waist limits and the 2025 changes.
8 min read